Yoga for Depression and Anxiety

Regular practice of asanas and pranayamas, can make us relief from all these anxiety disorders. This ancient philosophy has helped several patients to recover at a very fast pace.

This story will tell you why Dhanurasana yoga pose For Anxiety has proven effective in people.

My friend Sheeny always used to remain tensed about little things in her life. She is a homemaker. Her husband and her kids were all worried about her. Sheeny used to perform many abnormal things. She always used to beat her kids for unnecessary things. Sometimes, she didn’t have any control on her mind. She used to throw all the utensils while working in the kitchen. One day her husband taught of consulting a doctor. He took her to a psychiatrist. Sheeny was diagnosed with a generalized anxiety disorder. The doctor advised her to undergo anxiety treatment with regular practice of yoga and meditation for about 7 months.

Now she tells, “I couldn’t explain, how nice I am feeling. I feel, yoga has given me a new life”.

Anxiety Is Natural

This is a common feel of unease and worry experienced by everyone in their life. For example: sitting in the exam hall, attending a job interview, starting a new job etc. In such situations, one might feel hard to concentrate on their daily activities, eat or sleep etc. But in certain cases this stress may become a problem.

Signs Of Anxiety Disorder

  • One may feel scared.
  • Uncontrolled thoughts of past traumatic experiences may arise.
  • Repetitive washing of hands.
  • Frequent palpitations.
  • Unusual sweating in the hands and feet.

Yoga for anxiety

This ancient philosophy has helped several patients to recover at a very fast pace. Yoga gives us the strength and positivity to face all kinds of problems in life.

Dhanurasana yoga pose For Anxiety

What have you understood from the story of Sheeny?

With the help of these simple workouts, even you can overcome all your fears. And say hello to a positive beginning.

Dhanurasana (Bow pose) yoga pose for anxiety

Dhanu: Bow and Asana: Pose

In the final position, the body looks like a shape of the Dhanush (bow).
Hence it is called Dhanurasana in Sanskrit.

How to perform Dhanurasana yoga pose For Anxiety?

  • Initially, lay on your stomach facing downwards.
  • Take 2-3 deep breaths and relax.
  • Then inhale slowly.
  • Now, slowly bend your legs in the backward direction.
  • Hold the ankles with your hands.
  • You may feel your body is now in the shape of a bow.
  • Ensure your stomach and pelvic area is touching the floor.
  • Stay in this pose for 15-20 seconds. Continue taking a deep breathe.
  • After 15-20 seconds exhale and return to the normal state.
  • Continue this cycle (4-5) times daily.

Benefits of Dhanurasana yoga pose For Anxiety

  • Works as stress reliever.
  • Aids flexibility to the back.
  • Cures rheumatism and gastrointestinal problems.
  • Heightens blood circulation.
  • Balances weak muscles.
  • Improves digestion.
  • Treats respiratory disorders like asthma.
  • Stimulates reproductive organs.
  • Increases the function of pancreas, liver, small and big intestine.
  • Reduces menstrual cramps.
  • Strengthens groins, thighs, chest, ankles and abdominal organs.
  • Good for diabetic patients.


  • Not recommended for patients suffering from:
  • Back pain.
  • Headache.
  • Hernia.
  • Migraine.
  • High blood pressure.
  • Patient’s undergone surgery.
  • Pregnant must avoid doing bow pose.

When to practice Dhanurasana yoga pose For Anxiety?

  • Practice the asana early in the morning.
  • Don’t do Bow Pose immediately after the meals, before going to bed.

Preparatory poses for Dhanurasana yoga pose For Anxiety


How to perform?

  • Lay flat on your belly.
  • Place your face on the floor. Look straight ahead.
  • Keep your hands besides your body. With palms touching the floor.
  • Place the top of the feet on the floor. Make the legs straight.
  • Then, gently press the top of your feet and palms against the ground.
  • Now, inhale and exhale deeply during this process.
  • When you inhale, straighten the arms. Lift up your chest off the floor.
  • Lift up your upper back. Maintain the hips firm.
  • Hold this pose for 15-20 seconds.
  • Release.
  • Continue this process 10 times every day.


  • Manages stress and anxiety.
  • Reduces belly fat.
  • Improves blood circulation.
  • Cures Spondylitis.
  • Treats uterine infection.
  • Expands chest.

Salabhasana yoga pose for anxiety

How to perform?

  • Initially, lay down on the ground on your belly. Place your chin on the ground.
  • Place the toes on the ground and let the knees touch the ground.
  • Then keep the hands on your hips.
  • Inhale, to raise your head, thighs, upper body and legs off the ground.
  • Raise your leg as much as possible.
  • Hold your breath and remain steady.
  • Exhale and return to the normal state.


  • Stretches the spine.
  • Strengthens the arm, bladder, the muscles of upper leg and lower back.
  • Relief from gas troubles.
  • Gives mental and physical benefits.

Supta Virasana yoga pose for anxiety

How to perform?

  • Start from Virasana.
  • Bring your hands by the sides.
  • Now, exhale and lean backwards in the direction of the ground.
  • Move your weight to your hands, then to elbows and forearms.
  • While leaning on the elbows keep your hands at the back.
  • Now, release the buttocks and lower back by pushing yourself in the downward direction.
  • Stay in this pose from 30 seconds to 1 minute.


  • Treats sciatica pain.
  • Cures sleeping disorders like insomnia.
  • Relief from acidity and intestinal gas troubles.
  • Treats respiratory disorders.
  • Good for diarrhea, infertility, varicose veins, cold and headaches.

Urdhva Mukha Svanasana yoga for anxiety

How to perform?

  • Lay flat on the belly. Maintaining top of your feet facing downwards.
  • Lengthen your arms down the length of the body.
  • Bend the elbows; spread the palms besides the lowest rib.
  • Inhale to lift the hips, torso and knees off the floor.
  • Look straight ahead.
  • Make sure that your wrists are in line.
  • Maintain this pose for couple of seconds.
  • Exhale; lower the knees, torso and hips back to the floor.


  • Lowers back ache.
  • Improves posture.
  • Stimulates abdominal organs.
  • Strengthens your arms and wrists.

Virasana pose for anxiety

How to perform?

  • Begin by, kneeling down on the ground. Keeping knees hip width apart, thighs parallel.
  • Shift your excess hip width with top level of the floor.
  • Then, lean forward and turn the plump part of the calves outward with your hands.
  • Sit on the ground between the feet and exhale.
  • Keep your hands on the top of the thighs close to the knees. Palms facing downwards.
  • Point the crown of your head to the ceiling. Look straight ahead.
  • Stay in this pose from 30 sec to 1 minute.


  • Aids digestion.
  • Reduces swelling of the legs.
  • Salubrious for blood pressure and asthma.
  • Relief from gas.
  • Relaxes tired legs.
  • Follow up poses

Urdhva Dhanurasana pose for anxiety

How to perform?

  • Lay down on your back, keeping knees bent, feet flat on the floor.
  • Keep your both palms on either side (close to your chest). Fingers should point in the direction of the feet.
  • Then, inhale and push your pelvis off the ground.
  • With the help of the core muscles, try to push your trunk to the highest level.
  • Maintain your trunk perpendicular to the floor.
  • Come in bridge pose.
  • Bring your hands closer towards your shoulders. Here, your back must look like a concave arch. This is called as Upward Bow pose.
  • Return to the normal state.


  • The pose loosens tight hips.
  • Strengthens the vertebrae
  • Cures Asthma.
  • Opens all the seven chakras of the body.

Ustrasana yoga pose for anxiety

How to perform?

  • First, sit on the knees and bend backwards.
  • Clasp right ankle with your right hand and the left ankle with your left hand.
  • Bend the neck and head backwards. Push your waist slightly forward.
  • Maintain normal breathing for 6-10 seconds in this posture.
  • After this return to the normal state by bending forward.
  • Repeat the above steps.


  • Improves respiration.
  • Lowers fat on thighs.
  • Enhances posture.
  • Relief from lower back pain.
  • Increases flexibility.
  • Tones the abdominal organs.
  • Promotes overall health.
  • Stretches the shoulder and back.

Matsyasna yoga poase

How to perform?

  • Sit on your yoga mat. Fold your legs either in Padmasana or Sukhasana.
  • Now, slowly lie down.
  • Keep your palms next to the ears in the direction of the shoulder blade.
  • Press your palms and waist. Then lift your trunk and head.
  • Place the crown of your head on the ground.
  • Rest the elbow on the ground. Hold the toe with fingers.
  • Come in fish pose, where the lower body forms an arch shape on the back.
  • Stay in this pose for 50 – 100 counts.
  • Release and repeat the above steps.


  • Cures respiratory problems.
  • Refreshes spinal cord and back muscle tissues.
  • Relieves constipation.
  • Stretches lungs.
  • Treatment for insomnia.
  • Eradicates leprosy and skin disorders.
  • Reduces belly fat.

For Beginners

Beginners can make use of props. They may find it difficult to raise their thighs away from the ground. In such cases, you may lay keeping your thighs supported on a rolled-up blanket.


Parsva Dhanurasana yoga pose

How to perform?

  • Lay down on your belly. Keeping your chin on the floor, arms stretched alongside the body.
  • Bend your both knees. Bring the hands backwards and hold the ankles.
  • Now inhale, kick the legs into the arms to raise the legs, chest and head off the ground.
  • Then roll over to one side.
  • Take 2-6 deep breathes.
  • Then again, roll over to the other side.
  • Repeat the above steps.
  • Return to the original position.